The Transformational Nutrition Coaching Podcast (Institute of Transformational Nutrition)
Explore every episode of The Transformational Nutrition Coaching Podcast
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| 13 Dec 2022 | 65. How to Holistically Support Your Hormone Health with Dr. Anna Cabeca | 00:37:58 | |
If you're looking to improve your hormone health, you're going to want to hear this! Dr. Anna Cabeca is a Triple-Board Certified OB-GYN who has worked with thousands of women one-on-one to help them understand and improve their health and manage their hormones. She is committed to supporting women so that they can thrive physically, emotionally, sexually, and spiritually, and we are so excited to share her knowledge with you. Although we recorded this interview with Dr. Anna a couple years ago, her expertise on hormone health, cortisol levels, adrenal fatigue, inflammation, and thyroid health is still incredibly relevant and important in today's world. Dr. Anna explains how people are seeking help for more and more chronic pains and illnesses that are significant symptoms stemming from the same three root causes — hormone imbalance, inflammation, and adrenal fatigue. Tune in to hear tips, tricks, and strategies for holistically supporting your hormones, getting rid of toxins, and lowering your cortisol levels. To view our full list of Show Notes and Episode Resources, visit https://transformationalnutrition.com/episode065. | |||
| 19 Oct 2021 | 06. How Your Friends Affect Your...Blood Pressure? | 00:31:01 | |
The friend that leaves you feeling drained, or the partner who makes you feel like you aren’t worthy of love, or the parent that causes you so much frustration that you just want to scream…
Did you know they all play a role in our health, for better or for worse?
In this week’s episode, ITN Founder, Cynthia Garcia, dives into how high stress levels caused by poor relationships could potentially be harming to your heart and your overall health.
Join us as we discuss how to navigate stressful relationships and come up with a plan to cut out the drama and judgement that doesn’t serve us.
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| 05 Apr 2022 | 29. Why Your Coaching Business Isn't Growing (And How to Fix It) Show Notes | 00:19:38 | |
As easy as it is to get caught up in the day-to-day of your coaching business, it’s essential to take time to work on your business, instead of just in your business. We’ve all been there where we feel plateaued and burned out with the seemingly endless to-do list. Meet with clients, answer emails, create content for social media, work on that project that you started five months ago, and the list goes on.
ITN founder and CEO Cynthia Garcia has three simple tips for how to shift your energy and focus on growing your business. It’s important to take time to identify your strengths, get really clear about what you’re doing and why you’re doing it, and set a clear vision for your business. Figure out what you can automate or outsource so that you can do the things that you love, and do them efficiently. Think about where you want to be in three months, six months, and even a year from now. These exercises will help you get back in that creative space and build the coaching business that you’ve always dreamed of.
Listen in to hear more about Cynthia’s transition from feeling stagnant and overworked to inspired and successful. In today’s episode, you’ll discover:
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| 30 Nov 2021 | 12. Spirituality and Sugar Go Hand in Hand | 00:34:12 | |
Something that we often ask here at the Institute of Transformational Nutrition is, what are you truly hungry for? On today’s episode, ITN Founder, Cynthia Garcia, is doing a deep dive of how that question relates to our relationship with sugar and how we can spiritually heal from that addiction.
Now, this episode isn’t about fear mongering and preaching about the negative effects of sugar. In fact, a balanced diet includes sugar, and you shouldn’t have to deny yourself a slice of birthday cake after you blow out the candles. But the reality is that many of us struggle with finding deeper connections in life and fill those voids with sugar.
From a young age, many of us relate sugar to love, happiness, rewards and celebration, and this can lead to a path sugar addiction. Tune in to learn more about how to get in touch with your spiritual nutrition and satisfy your sweet tooth with something even better than a Snickers bar.
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| 23 Aug 2022 | 049. How to Heal Your Gut and Follow Your Intuition with Brandi Mackenzie | 00:53:41 | |
In today’s episode, Cynthia catches up with Brandi Mackenzie, a Certified Transformational Nutrition Coach, Certified Holistic Chef, and creator of the Nourishment Framework™. Brandi recently published her book Love Your Gut: A Six-Week Guide to Restoring Your Nutrition and Trusting Your Intuition, and she and Cynthia discuss the inspiration behind it, what readers can expect to learn, and so much more. After years of coaching and embarking on her own health journey, Brandi wanted to create a ‘reset button’ tool that people could use to empower themselves to heal their guts. She explains her approach to translating nutritional sciences into behavioral and lifestyle suggestions and breaks down the three phases of restoring your digestive health that she covers in her book. In their conversation, Brandi and Cynthia explore why fad diets don’t work, how to develop a sense of trust, and the importance of following your body’s wise inner voice. Brandi highlights practical ways to celebrate without using food as a reward and what’s really moving the needle on her health goals lately. Plus, she shares her top advice for coaches who want to make a difference in the health and wellness space. In today’s episode, you’ll discover:
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Keywords: coachingbusiness, dreamcareer, dreamjob, health, healthcoach, healthcoaching, healthy, holistichealth, mentalnutrition, mentalwellness, modernhealth, nutritionclients, nutritioncoach, nutritioncoaches, nutritioncoaching, physical, spiritualnutrition, successfulbusiness, transformationalnutrition, weightloss
Permalink: Custom URL: https://www.transformationalnutrition.com/episode49
Author: The Institute of Transformational Nutrition | |||
| 25 Jan 2022 | 20. You're Not a Perfectionist... But You Are THIS | 00:27:39 | |
What does it mean to be perfect? The reality is that ‘perfectionism’ is a glorified trait that holds us back from reaching our true potential. ITN founder Cynthia Garcia shares moments from her life when her obsession with being perfect stopped her from leveling up, and how she was able to overcome the fear of putting herself out there in a vulnerable way.
Perfectionism is a way to shield us from external opinions, discomfort, and true feelings. When Cynthia connected with someone who was inspired to transform her life after reading her book The PINK Method, something shifted. Cynthia shares about that experience and many more in today’s episode, plus she explains how you can start to break down that layer of protection and live the life that you’ve always dreamed of!
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| 20 Dec 2022 | 66. THE NEXT BIG THING IS COMING | 00:22:55 | |
Even though it’s bittersweet to end this show, Cynthia has some exciting news about what’s coming up next. She’s received a lot of feedback from listeners that you all are ready for bigger topics on coaching, personal development, and starting and scaling a successful business. That’s where her new show, I’d Like to Thank My Self, comes in. I’d Like to Thank My Self is all about becoming self-made and stepping in to the person that you know you’re meant to be. She’ll be sharing conversations that cover things like mindset, confidence, overcoming adversity, and so much more. We’re realizing that you are ready for a much bigger, real, and raw conversation about how to create a life and business so good you’re only jealous of yourself. To round out The Transformational Nutrition Coaching Podcast, Cynthia shares her top five episodes (plus a special bonus one). She highlights what makes each of those episodes near and dear to her, and why she recommends that you go back and listen if you missed them the first time around. Cynthia’s Top Episodes:
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| 05 Oct 2021 | 04. The Surprising Benefits of Spending Time Alone | 00:33:54 | |
Most people will opt for electric shock therapy over the option to spend time alone with themselves when there is nothing to do. It’s true!
In this episode of The Transformational Nutrition Podcast, Cynthia Garcia explores why we are so uncomfortable being alone with ourselves, and the health benefits that may just change our minds about doing so!
Tune in to hear how we can all become more thoughtful, present, and healthier by spending a little more time with ourselves.
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| 02 Aug 2022 | 46. 3 Reasons Why Everyone Needs a Health Coach | 00:24:31 | |
There’s a surplus of information out there in books, online, and on social media about how to lose weight, become healthy, and reach your goals for good. But, it’s easy to get caught in a cycle of analysis paralysis and feel overwhelmed about where to begin. That’s why Cynthia recommends that everyone works with a health coach, even if they are one themselves. Working with a health coach ensures that you’ll be able to clearly identify what your goals are, co-create the right plan, and then be held accountable for actually making sure that you stay on track. When it comes to health and lifestyle goals, it’s usually never just about the aesthetics of losing weight. Deep down, most people want to feel confident and overcome whatever hurdles are holding them back from reaching their full potential. A coach is able to create a personalized plan for you and hold you to a higher standard than trying to go at it alone. Cynthia also shares some tips about how to find a qualified coach that you really click with and trust that they’ll guide you in the right direction.
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| 04 Jan 2022 | 17. You Don't Need Balance, You Need a Career Change | 00:25:25 | |
Are you feeling burnt out? Are you constantly daydreaming about your side hustle or passion project and wishing that you could dedicate more time to something that truly brings you joy? If so, you don’t need work-life balance一you need a career change.
Your career should be an extension of yourself, your purpose, and your mission. To some people, this may seem like an idyllic concept, but for ITN Founder Cynthia Garcia, it’s how she stays grounded in her work. Instead of work-life balance, she strives for integrating work into her life so that she’s not chasing (and failing) at balancing everything. But, there’s a fine line between being passionate about your career and being a workaholic.
On today’s episode, Cynthia shares how being a workaholic negatively affected her relationships and overall well being, which prompted her to shift gears and follow her passion of creating ITN. She also gives self-evaluation prompts for listeners to reflect on and take action if they need to. Listen in to hear how you can create a career that feeds you instead of drains you.
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| 01 Nov 2022 | 59. Cognitive Decline is the Pandemic Nobody’s Talking About — Here’s How You Fix Your Brain with Dr. Tom O’Bryan | 00:57:42 | |
Fourteen of the top 15 causes of death are chronic inflammatory diseases. Fortunately, there are many ways to reduce the amount of inflammation in your body from a functional medicine perspective. In this episode, Cynthia sits down with Dr. Tom O’Bryan, an expert on gut health and autoimmune disease, to discuss how to combat cognitive decline, reduce inflammatory triggers, and correct the root cause of leaky gut. According to Dr. Tom, brain deterioration is the pandemic that not enough people are talking about. He shares why it’s so critical to start treating signs of cognitive decline early on and gives his top recommendations for identifying where inflammation is coming from. Dr. Tom highlights ways to reduce environmental triggers in the air you breathe, the water you drink, and food you consume. He also breaks down the brain-gut connection and gives his top 3 non-negotiables that anyone can implement for a healthy, balanced lifestyle. In today’s episode, you’ll discover:
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| 30 Aug 2022 | 50. 50 Things I Wish I Had Known When I First Started Coaching | 00:26:23 | |
To celebrate the 50th episode, Cynthia is sharing 50 things that she’s learned about coaching and building a business since launching her career. She’s highlighting the top ten lessons on this episode, and the other 40 can be found in this downloadable guide. Cynthia shares stories from when she first started out as a coach and what she would do differently in hindsight. She emphasizes the importance of getting super clear on your offering, asking for feedback after discovery calls, and not getting caught in a cycle of comparison. She describes how her relationship to self promotion and marketing has changed, and why she’s such a strong believer in growing your email list. Cynthia also mentions how every coach should have a process in place that they can use with all their clients一something that she learned the hard way. She gets into how to set up business processes and why she regrets not organizing her finances from the start. There are so many tips and tricks in the coaching industry, so listen in as Cynthia pulls back the curtain to help other coaches save time, energy, and money. In today’s episode, you’ll discover:
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| 18 Jan 2022 | 19. Boost Your Spirituality By... Cooking? | 00:28:34 | |
At ITN, spiritual nutrition is broken down into three categories: personal spirituality, communal spirituality, and environmental spirituality. On today’s episode, founder and CEO of ITN Cynthia Garcia dives into how cooking your own meals relates to each pillar of spirituality. Creating a meal can help you feel more connected to yourself, your community, and the origins of your food.
Sometimes it can seem like a massive chore, especially if you’re cooking for yourself or a loved one, but being in the kitchen can be a meditative experience. Cooking is also a form of self care to nourish your body and even take care of your future self (and wallet) with leftovers. Cynthia shares her tips for how to get into the right headspace for cooking and make it a fun experience. Listen in to learn how to slow down, be present, and enjoy the cooking process.
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| 19 Jul 2022 | 44. Katie the Wellness Mama on How to Holistically Care for Your Body, Mind, and Spirit | 00:27:18 | |
Cynthia is joined by Katie the Wellness Mama to discuss how she built her incredible health and wellness empire, her tips for time management as a mother of six, and some of the science behind her top-selling non-toxic personal care products. Katie’s website has over 1,500 blog posts, she’s written 3 books, and she was named one of the 100 most influential people in health and wellness. Katie challenges the myth that mothers are expected to work like they don't have kids and mother like they don't have a job. She shares examples of how she batches her time and utilizes the 80/20 principle for delegating her priorities and energy. Part of that practice resulted in her evaluating how much time was going towards making non-toxic products like toothpaste, deodorant, and soap for her family. She wanted to take her homemade operation a step further and launched Wellnesse. Her line of products go beyond organic and EWG safe labels, and actually enhance the body's natural processes while keeping people smelling and feeling good. As an ITN alum, Katie is all about personalizing her approach to health and wellness. She dives into how she incorporates more micronutrient diversity and intensity in the food that she eats, her unique approach to supplements, and three self-care practices that set her day up for success. In today’s episode, you’ll discover:
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| 08 Mar 2022 | BONUS: Harnessing the Power of Media to Grow Your Coaching Business | 00:31:12 | |
As coaches, we have so many stories that we can share that can change lives, and in some cases, even save lives. But how do we reach the people who need to hear our stories? Today, Cynthia is joined by publicity expert Selena Soo. She helps entrepreneurs and coaches go from feeling like a best kept secret to becoming a leader in their industry through the power of publicity through her signature program, Impacting Millions. Tune in to learn more about how publicity can help you unlock the next level of your coaching business.
Selena and Cynthia discuss what publicity actually is and why it’s so essential to entrepreneurs. She shares examples of what modern day publicity looks like and the biggest benefits that it can have for coaches. We talk about why it’s so important to establish yourself as an expert in the media, which is something that Cynthia’s experienced first-hand. Selena also gives some background on her amazing program and shares a free tool, available exclusively for Transformational Nutrition Podcast listeners.
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| 08 Nov 2022 | 60. 5 Ways to Get Clients Without Social Media | 00:29:02 | |
Whether you love social media or you'd rather stay unplugged, we can all admit that it can be overwhelming, especially for coaches. In this episode, Cynthia shares five ways to build your brand, share your message, and attract clients — without spending another second using social media. You should never put all of your eggs in one basket when it comes to growing your business, yet it seems like every coach turns to social media first. Cynthia highlights ways to get involved in your community, particularly with small businesses that are health and wellness oriented. She breaks down how some ITN grads have collaborated with local gyms and really made a name for themselves in their area. Other ways to broaden your reach include working with press and local publications, creating long-form content on a blog or website, building your email list, and setting up a referral program. Listen to hear Cynthia’s advice for spending less time scrolling and more time working with clients. In today’s episode, you’ll discover:
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| 29 Nov 2022 | 63. Absolutely Everything You Need to Know About Nutrition Coaching | 00:23:22 | |
We just closed enrollment for the last time in 2022 for our Certified Transformational Nutrition Coach program. And whether or not you enrolled for a spot this go-around or not, you most likely have a ton of questions about becoming a health and nutrition coach. That's why we've created our 4-part Nutrition Coaching 101 video course — to walk you through absolutely everything there is to know about this career! In today's epsiode, we're giving you a sneak peek at this course, starting with the first video. Throughout the rest of the series, you'll discover... and more! You can get access to the full course over at transformationalnutrition.com/freecourse. View our Show Notes at transformationalnutrition.com/episode063. | |||
| 12 Jul 2022 | 43. How Your Sleep Position Can Increase Your Risk of Alzheimer's | 00:37:12 | |
We all know that when it comes to achieving optimal health, quality sleep is one of the most underrated success factors. But, current research now shows that the position in which we sleep could also play a role in our long-term health. Despite decades of research and many discoveries about other aspects of sleep, the question of why we sleep has proven difficult to answer. Cynthia gives an overview of some of the most popular theories and breaks down the current studies that have shown how the position that we sleep in can either help or hurt us, especially when it comes to our neurological wellbeing. Later in the episode, Cynthia is joined by Shawn Stevenson, author of the bestselling books Eat Smarter and Sleep Smarter and host of The Model Health Show podcast. Shawn dives into his three most practical, sustainable strategies that yield the best results when it comes to getting transformative sleep. He shares why it’s so important to get natural sunlight exposure at the start of your day, how to be more mindful of your screen time in the evening, and ways to incorporate more sleep-related nutrients into your diet. In today’s episode, you’ll discover:
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| 06 Dec 2022 | 64. How to Maximize Your Memory to Best Serve Your Clients with Jim Kwik | 01:34:19 | |
One of the fears that holds coaches back from not pursuing their dreams is the concept of information overwhelm. There’s this pressure to know absolutely everything about health and wellness, but we all know that’s simply impossible. Luckily, world-renowned memory and brain coach Jim Kwik has amazing solutions for that exact problem. Jim offers executive coaching services to students, entrepreneurs, and industry leaders, and he joins Cynthia on this episode to explain how you can retain key information as a coach. Jim breaks down how to optimize your memory for everything from research and statistics to names and faces. He illustrates the connection between memory lapses and multitasking, and how simple brain training exercises can help you stay focused. He also shares tips for speed reading and better comprehension, which will help you stay on top of all the latest information in the health and nutrition space. In today’s episode, you’ll discover:
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| 22 Mar 2022 | 27. What You Need to Address During Your First Coaching Session | 00:25:13 | |
Just landed your first coaching client and not sure what to do next? ITN founder and CEO Cynthia Garcia has you covered! In today’s episode, she’s sharing how you can set both your client and yourself up for success from day one. She breaks down three things that you should discuss during your first coaching session and some precautions for when you start working with new clients. The main things to prioritize when you’re first meeting with someone and creating a health and wellness plan is to get really clear on their goals and set realistic expectations. Cynthia shares that she likes to start with the ‘magic wand’ question: If I could grant you three questions, what would they be and by when? That helps people get really specific about what they want to achieve and their ideal timeline. It’s also important to explore what has and hasn’t worked for your clients in the past, and why. Then, have them visualize what their future could look like after working with you so that they stay motivated toward reaching their goals. During this process, it’s best to do more listening than talking in order to let your client know that they are the priority. Once you’ve gone through those three questions, you can create a personalized plan, come up with ways to measure success, and discuss ways that your client can stay accountable. It might seem really intimidating at first, but Cynthia is here to offer guidance on how to handle your first coaching job like a pro. In today’s episode, you’ll discover:
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| 14 Jun 2022 | 39. Leena Abed on Building Healthy, Sustainable Habits for Any Season of Life | 00:46:30 | |
Cynthia is joined by Leena Abed, an ITN alum and health coach known across Instagram as the “Practical Nutritionist.” Leena unpacks how she hit rock bottom with her binge eating disorder and realized that she was mentally, physically, and spiritually depleted. On top of that, she was experiencing major imposter syndrome trying to keep up with the ‘fit girl’ influencers she saw on social media. She describes the shift that happened when she started looking into the science and psychology of nutrition, found ITN, and came up with a new goal: to create an attainable, balanced, and nourishing lifestyle, and teach others how to do the same. Leena highlights some of the most common barriers that she sees her clients face when it comes to cultivating healthy relationships with food and exercise. She shares her strategy for helping them overcome those challenges and how she gets to the root cause of why they’re out of alignment. She also gives practical advice for how people can stay on track with their health and wellness goals this summer while still enjoying vacations, BBQs, and quality time with friends and family. In today’s episode, you’ll discover:
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| 12 Apr 2022 | 30. On Alcohol, Awareness, and Asking for Help | 00:31:22 | |
In honor of April being Alcohol Awareness Month, ITN CEO and founder Cynthia Garcia is getting candid about her relationship with alcohol and offering a space to reflect on your own drinking patterns. Between mommy wine culture and so many events centered around drinking, alcohol misuse and abuse has become so normalized. Add on a global pandemic, and it’s no wonder that more people under the age of 65 died from alcohol-related deaths than from Covid in 2020.
What hasn’t been normalized, though, are the short and long term effects of excessive alcohol use. If you’re using alcohol to numb trauma or escape from pain, you might feel an immediate relief, but it doesn’t provide a sustainable solution. Cynthia talks about some alternatives that she likes to use to take the edge off, like non-alcoholic mocktails.
At ITN, we often ask the question, what are you really hungry for? In this case, we’re asking the question, what are you really thirsty for? Can you find other ways to quench your thirst that help you find more peace and happiness? If you’ve been looking for tools to cut back on drinking and need some inspiration for alternative ways to wind down at the end of the day, tune in to today’s episode.
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| 08 Feb 2022 | 22. 10 Foods to Boost Brain Health | 00:26:26 | |
On episode 14, ITN founder and CEO Cynthia Garcia spoke about making a change in her intermittent fasting routine to help give her the energy she needed to work on a big project. That sparked a few questions from listeners about foods that help with brain function. On today’s episode, Cynthia shares the top 10 foods that help with memory, focus, productivity, and the ability to keep up with busy days.
You might already eat some of these foods daily, but don’t realize that they’re fueling more than just your physical body. Snacking on nuts like almonds and walnuts or adding spirulina in your post-workout smoothie are just a few ways to add brain boosting ingredients into your diet. Cynthia shares why you should be looking out for these foods in the supermarket and ideas for how to add them into your diet.
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| 14 Dec 2021 | 14. How (and Why) You Should Change Your Wellness Routine | 00:31:55 | |
It can be easy to go through the motions of life and stick with what’s comfortable, and no one knows that better than ITN Founder, Cynthia Garcia, who is a self-identified creature of habit. But, what happens when the routines that once made your life run smoothly now feel stale and no longer serve you? It can be hard to let go, but on today’s episode, Cynthia shares ideas for how to embrace change.
Our bodies will often present red flags that our wellness routine isn’t working. Instead of accepting that as our new normal, what if we took some time to shift old habits? It’s normal to be fearful of change, but that resistance usually shows up when you need change the most. Tune in to learn more about how tweaking your wellness routine can help get you back on track to feeling mentally, physically, and spiritually strong.
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| 27 Sep 2022 | 54. Hard, Not Complicated: The Power of Rewriting Your Stories and Changing Your Life with Eric Hall | 01:07:20 | |
When people ask Eric Hall how he lost 165 pounds, most people are looking for his diet and exercise tips. But, Eric insists that those two factors played a small part in his extreme weight loss journey. Instead, he reached his goal by creating small milestones, celebrating his wins, and staying focused on making his future self proud. Eric’s approach to weight loss is best summed up by his motto: hard, but not complicated. He and Cynthia discuss the turning point that sparked Eric to take control over his health and find a sustainable weight loss solution. Since then, he’s been working to help people who are intimidated by all the crash diets and contradicting weight loss information out there. He also shares how he’s worked through feelings of imposter syndrome and self-doubt when it comes to being a Transformational Nutrition coach. In today’s episode, you’ll discover:
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| 15 Mar 2022 | 26. Having Trouble Getting Coaching Clients? Try This | 00:22:23 | |
Getting started as a coach can be a daunting task. On today’s episode, ITN founder and CEO Cynthia Garcia shares some of her top tips for how you can get more clients in your coaching practice. She explains the common barriers that she sees with coaches and ways to overcome those challenges.
One of the most common mistakes that Cynthia sees with new coaches is that they try to mimic successful people in the field. They think that following a formula is a safe way to help them stand out and get more clients, but the reality is, that’s probably the reason why they can't grow their business. There’s so much power niching down into one area in order to become an expert or specialist in it.
When building your brand, it’s also important to use specific and straightforward language to engage with potential customers. Having the right wording not only draws people in, but it ensures that both parties know if it’s the right fit. Tune in to learn more about honing in on your specialty, creating wording and content that draws your ideal clients in and how to make genuine connections with the people who need your services.
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| 20 Sep 2022 | 53. 3 of Our Recommended Supplements to Help You Manage Stress | 00:23:27 | |
September is one of the busiest times of year and can be a big transitional month for a lot of people. Settling into new routines and getting back on track can be stressful, so Cynthia is sharing the three supplements that she uses and recommends to anyone who feels like they need support to calm their bodies and their mind, and just generally feel more grounded. Cynthia dives into the benefits and science behind supplements like Ashwagandha, L-theanine, and magnesium L-threonate. She shares how adding these three supplements into her wellness routine has helped relieve anxiety and stress, as well as promote relaxation and deeper sleep. Cynthia also explains the best way to introduce supplements into your diet and explores different ways to consume them. In today’s episode, you’ll discover:
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| 22 Nov 2022 | 62. 3 Fears That Hold People Back From Becoming a Health Coach | 00:27:30 | |
There are three specific fears that Cynthia has noticed with people who want to become coaches, but don’t take any action towards making their dream a reality. In this episode, she addresses what they are and explains how you can overcome them. The number one limiting belief that people feel held back by is that they’re introverted. As a homebody herself, Cynthia shares strategies that she’s implemented to ensure she can protect her peace and show up as the best possible version of herself for every client. Potential coaches often fear that they need to be an expert in all areas of wellness and look a certain way, but that couldn’t be further from the truth. Coaches also never have to resort to sales tactics that aren’t in alignment with how they want to run their business, which is one of the major benefits of being your own boss. Listen in as Cynthia breaks down the common misconceptions about what it takes to be a coach and shares resources to get started with your coaching career today! In today’s episode, you’ll discover:
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| 10 May 2022 | 34. 3 Must-Know Tips to Launch a Profitable & Sustainable Membership Program | 00:39:10 | |
As coaches, we want to provide guidance and support for our clients while also creating a sense of connection and community. One of the simplest, easiest ways to do that is to offer a membership or subscription-based program! Launching a membership program can give you more freedom and let you focus on what matters to you the most as a coach. It can also be highly profitable and create more predictability in your business. ITN founder Cynthia Garcia has three main tips for how to create a successful membership program. It’s crucial to attract members, enroll them, and then deliver on what you’ve promised. Cynthia shares tangible action items to get people signed up, tips for how to authentically engage with members online, and simple ways that you can over-deliver and impress the program participants. She also touches on how to build a cohesive program that builds on content each month, as well as advice for how to keep members active and interested in the community that you’ve built. In today’s episode, you’ll discover:
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| 03 May 2022 | 33. How Are You, Really? A Dive Into Mental Health | 00:45:04 | |
May is Mental Health Awareness Month, and host Cynthia Garcia is kicking it off by doing a deep dive on one of the main pillars of the ITN model: mental nutrition. Cynthia gives a recap on how the Transformational Nutrition model was created after she hit rock bottom and realized that she needed to take care of her overall health一including what was going on in her mind. She gets candid about her lifelong struggle with anxiety and depression, and shares some tools that have worked for her to manage her emotions. Experiencing poor mental health can affect so many aspects of life, including how you react, handle stress, and relate to others. Factors like brain chemistry, genetics, and trauma often contribute to mental health, and unfortunately, they’re mostly out of our control. Like Cynthia, many people were raised in environments where mental health wasn’t taken seriously or talked about, and that can lead to serious repercussions. Slowly by surely, that narrative is changing and there are more techniques and practices to help cope with negative emotions. Join Cynthia as she discusses her mental health journey, how she’s learned to process her emotions, and tools that have been instrumental for her healing. In today’s episode, you’ll discover:
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| 15 Nov 2022 | 61. The REAL Reason You Haven't Picked a Niche, and How to Do So TODAY | 00:27:08 | |
This is your sign to stop procrastinating, move through the fear, and start your coaching career today. So many aspiring coaches stall out when it comes to choosing a niche, but that’s often because it’s an excuse to stay in their comfort zones. In this episode, Cynthia breaks down the three questions that you want to ask yourself in order to get really clear on your niche and start working with clients. The most common reason why people pursue coaching is because they’ve overcome a personal struggle or helped a loved one through a challenging time, and now they want to share what they’ve learned through their transformation with people who could really benefit from it. Cynthia shares tangible examples of niches that you can choose based on needs, lifestyles, and symptoms. She also highlights the passion-based learning curriculum at ITN that helps coaches become experts in whatever area of health and wellness lights them up the most. In today’s episode, you’ll discover:
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| 28 Sep 2021 | 03. What is a Nutrition Coach, Really? | 00:38:24 | |
At some point in our lives we've all been asked, "So, what do you do?"
Typically the answer is straightforward. I'm a teacher, a nurse, a doctor, a marketer, a stay-at-home mom. However, when the answer is "nutrition coach," it's not always as easy for people to understand!
That's why in today's episode, we're talking about what a nutrition coach is and what a nutrition coach is not.
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Pair this episode with: Blog Post: How to Live Life on Your Own Terms as Your True Authentic Self | |||
| 02 Nov 2021 | 08. Can You Please Not Chew So Loud?! | 00:25:20 | |
Have you ever been disgusted hearing the sound of the person across from you at the dinner table chewing their food? Or maybe it drives you up a wall to hear your partner walk by and breathe. If you’ve ever felt like you’re the only one who can’t stand the noise of someone chewing or repeatedly tapping their foot, you’re not alone, and depending on the severity of your reactions to otherwise “normal” sound, you could have a condition called, Misophonia! And we are talking all about it today! In today’s episode, ITN Founder, Cynthia Garcia, is sharing her own struggles with misophonia and she is sharing ways that she’s been able to cope with it physically, mentally, and spiritually.r. In today’s episode, you’ll discover:
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| 24 May 2022 | 36. Unleash Your Million Dollar Mindset & Create a Business You Love | 00:34:10 | |
When it comes to building a business, it really doesn't matter if you can write great copy, build a strong personal brand, or know how to price and scale your business. The #1 most important factor to creating a successful career is simple — your mindset.
On today’s episode, Cynthia Garcia is giving a sneak peek into the first lesson of ITN’s 6-Step Business-Building Blueprint. Over her 17 years in the nutrition coaching industry, Cynthia has seen that the number one factor that determines the success of a business is a coach’s mindset. That’s why in this six-step course, she starts off by helping coaches get in the right headspace, establish their mission, and tap into their purpose.
The concept of having a successful mindset is pretty simple, but there’s actually a lot of inner work that goes into combatting doubts, fears, and insecurities. In the clip that she shares from the course, she breaks down how to rewire beliefs and put your CEO mindset into action. She explains the two key components of cultivating a successful mindset and provides strategies for implementing them right away.
Listen in to learn more about the foundation of what it takes to be a strong, confident, and successful coach. In today’s episode, you’ll discover:
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| 28 Sep 2021 | 02. The Overrated and Overpriced Culture of Wellness | 00:33:03 | |
Wellness doesn’t have to be an exclusive club. Unfortunately, that’s a pretty revolutionary thought these days. Social media has steered the wellness industry in such a way that it has made it almost inaccessible to the average person!
This doesn’t mean that all diets and wellness trends are intrinsically harmful, but they should align with your lifestyle and budget in order to make meaningful and sustainable changes.
At ITN, we believe many aspects of the wellness industry have become both overrated and, quite frankly, overpriced and we are weighing in on the topic.
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| 28 Dec 2021 | 16. 3 Ways to Have More Fulfilling Relationships | 00:22:42 | |
Managing adult friendships and relationships is something that a lot of us struggle with, but we seldom talk about. On today’s episode, ITN Founder Cynthia Garcia is pulling back the curtain about the realities of maintaining and creating relationships and why it’s crucial to have stable, healthy bonds as an adult.
When we feel connected to others, it helps us feel understood, confident, and safe. Everyone needs to have their tribe of folks who celebrate and support each other. But as an adult, it’s not as easy as playing in the sandbox together or sitting next to each other in a classroom. As we get older, our priorities and interests shift, and sometimes our relationships go on the back burner.
At ITN, we consider the three most basic human needs are to feel seen, heard, and like they matter. Cynthia shares three tips for how to cultivate meaningful relationships and make sure that the important people in your life know that they’re loved. Tune in to learn simple ways that you can show up more actively in your relationships and prioritize the special people in your life.
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| 17 Sep 2021 | Introducing The Transformational Nutrition Podcast | 00:01:29 | |
Welcome to The Transformational Nutrition Podcast, where we are redefining nutrition one episode at a time! Coming September 28th, Cynthia Garcia, Founder and CEO of the Institute of Transformational Nutrition, will explore simple and practical actions that will help you feed your deepest hungers, transform your mental health, and enjoy deeper relationships. We're inviting you to join in on the conversation of our modern-day approach to nutrition and dig deep to understand what feeds you — physically, mentally and spiritually! New episodes will be released every Tuesday. | |||
| 07 Dec 2021 | 13. Beyond the Gym: A Deep Dive into Physical Nutrition | 00:24:43 | |
On today’s episode, ITN Founder, Cynthia Garcia, dives into two important factors that influence your physical health. In addition to healthy eating habits and regular movement, your family health history and supplement intake also have major impacts on your physical well-being. Cynthia shares how her mother's breast cancer diagnosis inspired her to jump into action and be proactive about getting the full picture of her family’s health history. She gives tips for how to approach health-related conversations with family members to get more intel about genetic predispositions. Plus, Cynthia gives an overview on supplements that can fill the gaps and make sure that you're getting all the vitamins, minerals, and other nutrients that your body needs to function in an optimal way. Even if you maintain a balanced diet, it’s a good idea to talk to your doctor about supplements that can help boost your physical health. In this episode, you’ll discover:
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| 25 Oct 2022 | 58. The Truth About What Spirituality REALLY Means and Why It’s So Critical to Health Coaching | 00:26:25 | |
Studies have shown that incorporating spirituality in your life strengthens your immune system, lowers pain, fights stress, increases emotional wellbeing, and so much more. But, it’s one of the most commonly overlooked and misunderstood aspects of a healthy lifestyle. At ITN, our core curriculum goes much deeper than mediation, mindful practices, and religion. Those aspects can be important, but spiritual nutrition is about discovering meaning and connection to yourself and the world around you. Cynthia dives into the three subcategories of spirituality and explains what happens when you’re lacking in any one of those areas. She illustrates the domino effect of filling a spiritual void with unhealthy habits, including overeating and self-isolation. Cynthia also shares a real life example of what it can look like to be spiritually disconnected and highlights how you can work with clients to implement soulful, nourishing practices into their lives. Listen in to learn more about how you can start to cultivate a deeper connection to your spirituality and help your clients do the same. In today’s episode, you’ll discover:
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| 17 May 2022 | 35. Christine Coen on Overcoming Binge Eating, Finding Joy in Movement, and Rewriting Your Stories | 00:55:27 | |
This week, Cynthia is joined by Christine Coen, a Mental Health Nutritionist and Coach who can sum up her own experiences with the phrase, “I didn’t know I had mental health until I lost it.” Christine’s own battle with overcoming depression, anxiety, and binge eating disorder sparked her fierce passion in discovering and treating the biological root causes of mental health issues through the lens of holistic movement, neuroscience, and functional medicine. In the episode, Christine shares how she was able to find the light at the end of her long, dark tunnel, rewrite the stories in her mind, find medicine in movement, and sustainably improve the quality of her food. In today’s episode, you’ll discover:
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| 16 Nov 2021 | 10. Noise Pollution is Holding You Back From Optimal Health | 00:34:15 | |
Do you ever feel like you’re surrounded by constant noise? You wake up and turn the TV on, hop in the shower and listen to music, jump in the car and tune in to a podcast, and then before you know it, you haven’t had a quiet moment in your entire day. On today’s episode, ITN Founder, Cynthia Garcia, is talking all about noise pollution and the profound effect it has on our mental, physical, and spiritual health. She shares ways to help dampen the excessive noise in your life, everything from petitioning for noise regulations in your neighborhood to installing heavy curtains in your home that can absorb sound. Listen in to learn more about noise pollution and how you reverse its harmful effects!
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| 21 Dec 2021 | 15. The Negative Effects of a Sedentary Lifestyle | 00:29:07 | |
Wake up, drive to work, sit for eight hours, drive home, order dinner delivery, and then plop on the couch for some much-needed zone out time. Sound familiar? As a society, being sedentary has become the norm and the negative health effects are starting to catch up. ITN Founder Cynthia Garcia is diving into how being sedentary affects us physically, mentally and spiritually, and simple tips for how to create a more active lifestyle.
According to Dr. James Levine, author of Get Up! Why Your Chair Is Killing You and What You Can Do About It, life expectancy decreases by 22 minutes for every one hour spent watching television. Luckily, there are a few easy ways that can radically change your life, like doing light housework or walking on a treadmill while you watch your favorite show.
Being sedentary doesn’t just affect adults, though. Nearly two thirds of our children are insufficiently active. Cynthia shares tips for how to get the whole family off the couch, like her family’s post-dinner walks around the neighborhood. Listen in to learn more about the health benefits of an active lifestyle and ways to add meaningful movement into your life today!
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| 09 Nov 2021 | 09. Anxiousness vs. Anxiety and Why the Difference Is Important | 00:21:17 | |
If you’ve ever been told to “just relax” when you were feeling nervous, stressed or anxious, well you aren’t alone! And let’s be honest, “just relaxing” when you are experiencing those feelings is easier said than done! On today’s episode, Cynthia is sharing examples of what to look for to determine if you are just anxious or if you are dealing with the serious medical issue of anxiety disorder. In today’s episode, you’ll discover:
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| 09 Aug 2022 | 47. Eating for the Health of our Gut and our Planet with Paleovalley's Autumn Smith | 00:56:14 | |
Autumn Smith is the co-founder of Paleovalley, a company dedicated to delivering the essential nutrients people need without any added sugars, grains, or other harmful ingredients. On this week’s episode, Cynthia sits down with Autumn to chat through Autumn’s health and wellness journey as well as what inspired her to shake up the health food industry. After struggling with digestive issues for most of her teen and adult life, Autumn decided to try out the Paleo diet to attempt to get her life back. For 30 days, she eliminated refined foods, shopped at local farmer’s markets, and ate grass fed meats, wild seafood, and organic produce. The results — both physically and mentally — were astounding, and they sparked her interest to dive deeper into the connection between the way we feel and the way we eat. Autumn and Cynthia dive into mental health protective foods, how to balance your blood sugar, and tips for finding your dietary sources of inflammation. They also get into Autumn’s family-oriented morning routine and how she practices time blocking as a busy mom and business owner. Tune in to learn more about Autumn and how she’s transforming the way we eat on-the-go. In today’s episode, you’ll discover:
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| 29 Mar 2022 | 28. So, You're in a Relationship With a Narcissist... | 00:28:41 | |
Being in a relationship with someone who's constantly criticizing, belittling or gaslighting you is emotionally exhausting. It can have some serious impacts on not just your mental health, but also your physical and your spiritual health as well. On today’s episode, ITN founder Cynthia Garcia is talking all about how to identify when you’re in a relationship with a narcissist and what to do about it. In previous episodes, Cynthia has shared about how she navigates her relationship with her narcissistic mother. She’s learned a lot about what Narcissistic Personality Disorder (NPD) is and how to recognize some of the red flags. She breaks down what the NPD spectrum is and the nine main characteristics of narcissists. She also describes some real world scenarios for what a relationship with a narcissist might look like. If you’re struggling with someone in your life that you think might be on the NPD spectrum, Cynthia has some tried and true tips to help you distance yourself from that person. She explains how you can work on responding instead of reacting, focusing on yourself and setting boundaries. Unfortunately, NPD doesn’t have a cure, but there are tools to help you heal and detach from those relationships. In today’s episode, you’ll discover:
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| 06 Sep 2022 | 51. How to Overcome “Mom Guilt” and Live in the Moment with Elle Gail | 00:41:05 | |
Cynthia is joined by ITN grad and founder of MotherBar, Elle Gail. Elle spent the first 20 years of her career leading marketing teams at some of the world’s top brands and admits that she fully subscribed to the hustle and burnout culture of the corporate world. After having two kids back-to-back and grappling with the oh-so-common mom guilt, she discovered ITN and used the course as a way to find a better balance and deepen her health and wellness knowledge. It was around that time that she started to explore the benefits of CBD and met with another ITN alum who had connections in the industry. Elle wanted to create a product for other people who felt like they were white-knuckling through life and craved something to help slow down and give themselves a micro self-care moment. She highlights how the ingredients in the MotherBar CBD mints work to use your senses to come back to your senses and explains what her vision is for the brand. Elle and Cynthia also discuss the phenomenon of the primary caretaker’s “second shift,” how to recognize and work through your mother wound, and the process for giving yourself permission to just be. In today’s episode, you’ll discover:
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| 26 Oct 2021 | 07. Recognizing that Health Exists At Every Size | 00:28:19 | |
Have you heard of the latte and lettuce diet? I certainly wouldn’t recommend it. Traditionally, the media would have you believe that the number on the scale was equal to your self-worth. Fortunately, that message has been shifting, especially with the help of the Health at Every Size movement.
In this week’s episode, Cynthia Garcia details what this movement is, and how it defines health through the lens of weight inclusivity, health enhancement, eating for well-being, and life-enhancing movement.
She also discusses how the movement has inspired the Transformational Nutrition model, as it works to incorporate the deeper aspects that influence overall health, happiness, and fulfillment.
In today’s episode, you’ll discover:
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| 16 Aug 2022 | 48. 5 Simple Steps to Help Your Body Rest & Digest | 00:27:14 | |
Functional gastrointestinal disorders affect 35% to 70% of people at some point in their life. Stress can be a major trigger for symptoms like bloating and discomfort, so it’s not a surprise that during these last couple of years, Cynthia has seen an uptick in the amount of clients, coaches, and friends that have come to her looking for advice about how to get their digestive health back on track.
On today’s episode, Cynthia shares five simple tips that you can incorporate in your own life or recommend to your clients to help get back into a state of “rest and digest.” She breaks down the go-to breathing exercise she does before she sits down for a meal, how she reduces distractions while she eats, and tricks to slow yourself down while you’re eating. She also talks about the benefits she’s experienced from implementing a post-dinner family walk, and tools for developing a support system to help manage external stress and anxiety. In today’s episode, you’ll discover:
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| 12 Sep 2022 | 52. 3 Reasons Why Setting Goals is Actually Hurting You | 00:23:10 | |
As a coach, you might read the title of this episode and think that someone hacked the show. But, the reality is that your constant goal-setting might be holding you back from becoming the best version of yourself. Cynthia breaks down the top three reasons why she doesn’t believe in setting goals for everything in life and how she’s managed to embrace the journey instead of racing to the finish line. It can be so easy to fall into the trap of finding all your self-worth and value in your ability to reach a goal. Sometimes our competitive nature takes over, we get tunnel vision, and we stop at nothing to achieve what we set out for. In some situations, this can work to your advantage, but it’s important to recognize when it starts to take over your life. As a recovering chronic goal-setter, Cynthia shares her tips for how to make more well-rounded goals and become more flexible and forgiving when you come up against roadblocks. Listen in to hear more about reframing your approach to setting and achieving goals.
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| 11 Jan 2022 | 18. How to Create a Successful Coaching Business in 2022 | 00:23:05 | |
Get your pen and notebook ready, because this episode is all about reflecting on 2021 in order to start the new year with clear and actionable goals. When you're running your own coaching business, there’s so much value in looking back to see what's worked and what hasn't, and then course-correcting from there. In today’s episode, ITN Founder Cynthia Garcia is sharing her formula for studying the past in a helpful and transformative way.
Creating a mission statement and nailing down your purpose can sometimes spark stress, but it doesn’t have to be so complicated! Listing out the highlights and lowlights from the previous year and looking at your results with a critical eye is the key to growing and succeeding in the year ahead. Listen in to get started on answering the three crucial questions that will help you make more money while working less in 2022.
In this episode, you’ll discover:
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| 12 Oct 2021 | 05. This is How You Overcome Trauma (For Good) | 00:33:33 | |
Trauma is, well…traumatic!
Regularly experiencing trauma was an all too familiar feeling for ITN Founder, Cynthia Garcia, growing up. Trauma offers up a range of emotional challenges, which makes it even harder for us to to navigate it.
This is just one of the many reasons why we emphasize the need to identify, process and confront your personal trauma, no matter how insignificant of an impact you may think the experience had. The truth is, trauma, no matter the severity, affects you.
In today’s episode, we discuss how you can address the trauma you've faced in the past and use it to transform your story.
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| 05 Jul 2022 | 42. How a Holistic Approach to Health Can (and will) Transform Your Life | 00:31:35 | |
The concept of holistic health and mind, body, spirit connection used to be something kind of...out there. However, the truth is that holistic health can empower you to become more educated and motivated to make better choices and operate from a place of prevention instead of reaction. It doesn't reject or ignore what we might know as Western medicine, but rather relies on a variety of clinically-proven therapies to address the root cause of symptoms.
Cynthia breaks down the three main components of holistic health and explains why the whole-body approach to healing is crucial for a balanced and sustainable lifestyle. She dives into how individuals can be active participants in their health and well-being, and how holistic health makes wellness more approachable. She also shares tips for how to incorporate holistic health philosophies into everyday life, including how she sets up her personal Transformational Nutrition daily planner. In today’s episode, you’ll discover:
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| 26 Apr 2022 | 32. The Importance of a Niche (and How to Choose Yours) | 00:28:13 | |
Choosing a niche will radically shift your coaching business, your brand, and how you show up in the world. ITN founder and CEO Cynthia Garcia is diving into why you need to niche down as a nutrition coach and shares how you can choose a specialty that best serves you. It’s important to spend some time to get clear on who your audience is and what makes you stand out from other coaches. After all, people aren't looking for a jack of all trades一they want an expert. Cynthia explains how you can make more money, attract more clients, and get more attention from mainstream media by honing in on your niche. She highlights examples of thought leaders and the experts who have found major success by focusing on one area of health and wellness. Cynthia encourages coaches to think about their unique obstacles and achievements, and how they can help other people in the same situation. She also touches on the eight different specialist certifications that ITN students can choose from and what makes the ITN method different from other coaching programs. In today’s episode, you’ll discover:
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| 19 Apr 2022 | 31. How to Coach Someone Through Extreme Stress | 00:39:51 | |
ITN founder Cynthia Garcia lives by the mantra “first you, then your client.” As a coach, it’s important to speak to your clients from a place of deep understanding and experience. Being authentic and sharing how you’ve been able to cope with life’s stressors can help you develop a deeper connection and level of trust with your clients. But, being a coach (and a human being in general) can be stressful. On today’s episode, Cynthia is sharing her top tips for how to thrive as a coach and help clients navigate times of extreme stress. One of the first steps in this process is to get really clear about what your role is as a coach. Remember that you’re there to hold space, offer support, ask deeper questions, and keep your clients accountable for the action plans that you create together. There’s no magical, one-size-fits all solution to stress management. Cynthia breaks down methods to get to the root cause of negative feelings, and offers suggestions for how to approach emotional, spiritual and physical solutions with your clients. In today’s episode, you’ll discover:
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| 21 Jun 2022 | 40. Everything You Need to Know to Become an NBHWC Certified Coach | 00:27:05 | |
The National Board for Health & Wellness Coaching (NBHWC) has certified more than 6,500 health and wellness coaches in the fields of healthcare, employee wellness, government, and private practice. ITN is an approved NBHWC affiliate program, which means that ITN graduates are qualified to sit for the NBHWC Board Exam. But, how does that work?
In today’s episode, Cynthia unpacks the benefits of being a NBHWC Certified coach and outlines exactly what you need to do to qualify for the exam AND how to make sure you’re prepared for the exam itself. She details what to expect from the format and structure of the exam and provides an overview of the content that's covered. ITN’s Student Success Manager recently passed the test (go, Jon!), and Cynthia checked in with him to get all of his test-prep tips. In today’s episode, you’ll discover:
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| 07 Jun 2022 | 38. 3 Practical Ways to Support the Cancer Survivors in Your Life | 00:27:56 | |
In honor of National Cancer Survivor Month, Cynthia is sharing ways that you can support yourself, your loved ones, and anyone else you might know who is going through their own cancer journey. It can be hard to figure out the right thing to say or do when someone in your life is diagnosed with cancer, but Cynthia has some tips on how to be there for them while also respecting their boundaries. For so many of us, it’s difficult to reach out and receive help. One of the best ways to show up for someone battling cancer is to offer practical and specific assistance, like picking up food while you’re out or inviting their child over for a playdate so they have an afternoon to rest. It’s also important to match their energy and let them express their emotions. It’s exhausting to always put on a brave face, especially when you’re in a lot of pain. Cynthia highlights the physical and emotional burden that a lot of caregivers experience, which often goes unnoticed. Checking in with them and doing something to lighten their load can go a long way. Listen in to learn more about how to navigate the emotional rollercoaster of a cancer diagnosis, treatment, and remission. In today’s episode, you’ll discover:
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| 23 Nov 2021 | 11. Transforming Your Approach to the Holidays | 00:34:58 | |
When you think of the holiday season, does your mind immediately jump to worrying about getting Christmas cards out on time, juggling parties, and budgeting for the latest gadgets on your family’s wish lists? Or maybe you’re thinking about the people you’re missing this year and struggling to come up with new traditions.
Either way, there are tons of ways to get off track with your physical, mental, and spiritual nutrition at the end of the year, and ITN Founder, Cynthia Garcia, has tips and tricks for how to prioritize yourself this holiday season. Whether it’s a walk around the neighborhood to check out the decorations, practicing portion control with your favorite pie, or prioritizing things that you want to be a part of, Cynthia has plenty of ideas for how you can actually make this the most wonderful time of the year!
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| 26 Jul 2022 | 45. Rest, Realign, and Move Forward: Here's What I Learned From Taking 2 Weeks Off of Work | 00:38:41 | |
Cynthia is back from a two-week vacation and she’s sharing her three main takeaways from being offline. She took some time to reflect on what she’s loving in her life and wants to keep, as well as what’s no longer serving her and limiting her from becoming her future self that will get her to the next level.
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| 01 Feb 2022 | 21. Live Intentionally With the Power of Breathwork | 00:29:10 | |
Breathwork is an amazing tool to help you slow down, stay present, and refocus within just a few minutes. ITN founder and CEO Cynthia Garcia has reaped the benefits of breathwork for many years and shares the science for why it works on today’s episode. It’s a simple practice that can truly transform your daily life. Not only can breathwork guide you through moments of chaos or anger, but it can also help folks who struggle with depression, anxiety, and PTSD to calm their body and mind.
Breathwork is not a cure-all, but it’s a start to living a more present life. Cynthia shares two techniques, deep abdominal breathing and the 4/7/8 practice, to give beginners an idea for what to expect and how to get started. Tune in to learn more about how and why you should add breathwork into your wellness routine.
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| 28 Sep 2021 | 01. From Homeless to Health Coach | 00:53:15 | |
In this premiere of The Transformational Nutrition Podcast, ITN Founder, Cynthia Garcia, opens up about her journey from a small Appalachian town, to the fast-paced world of Los Angeles.
She opens up about her journey of going from homelessness to finally finding her true purpose of transforming the health and wellness space through her signature Transformational Nutrition Model and modern approach to nutrition coaching.
In today's episode, you'll discover:
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| 22 Feb 2022 | 24. THIS is How You Really Make Money as a Nutrition Coach | 00:29:47 | |
On today’s episode, ITN founder and CEO Cynthia Garcia shares exactly how you can make money as a nutrition coach. She explains how she came up with the Transformational Nutrition model and slowly scaled her business into what it is today. She dives into the numbers and offers up suggestions for ways to coach that aren't just one-on-one sessions.
What started out as Cynthia’s own health and wellness journey turned into certifying over 30,000 coaches with her signature ITN methodology, mainstream media coverage, book deals, and more. There’s no such thing as an overnight success, though. Cynthia shares how she started off by charging $300/hour for private coaching and eventually offered group coaching at $97/month in order to reach more clients and avoid burnout.
Nowadays, the nutrition coaching space is constantly changing and there are so many opportunities to break through in creative ways. Cynthia provides tools and tricks for how to make a name for yourself as a nutrition coach and make the salary of your dreams. Tune in to learn more about how you can launch your lucrative career in the nutrition coaching space!
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| 31 May 2022 | 37. Dr. Mike Dow on Brain Health, Ketamine, Psychotherapy, and Holistically Improving Your Mental Wellness | 00:56:40 | |
This week, Cynthia Garcia is joined by New York Times bestselling author, psychotherapist, functional nutritionist, and now psychedelic therapist Dr. Mike Dow. Dr. Dow takes what he calls the ‘whole person approach’ to healing and shares his perspective on cravings, brain health, sustainable routines, and psychedelic medicine. There’s a lot of stigma and misinformation out there about ketamine-assisted psychotherapy, but Dr. Dow breaks down the short term and long term benefits and walks listeners through what to expect from a medicine session. He clarifies who this type of therapy is ideal for and shares amazing breakthroughs that his clients have experienced. Dr. Dow and Cynthia also discuss the power of narrative psychology, mindfulness-based cognitive therapy techniques, and tips for coaches who want to launch their career in the mental health space. In today’s episode, you’ll discover:
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| 28 Jun 2022 | 41. Dr. Joan Rosenberg on How to Overcome Grief and Find the Good in Even the Worst Experiences | 00:57:58 | |
Dr. Joan Rosenberg is a best-selling author, consultant, master clinician, media host, and cutting-edge psychologist. As a two-time TEDx speaker and member of the Association of Transformational Leaders, she has been recognized for her thought leadership and influence in personal development. Her latest book, 90 Seconds to a Life you Love: How to Master Your Difficult Feelings to Cultivate Lasting Confidence, Resilience and Authenticity, explores how to master your difficult feelings, build confidence, and pursue more meaning in your life. Cynthia and Dr. Rosenberg discuss different elements of grief, how to lean into unpleasant feelings, and what the essence of forgiveness is all about. Dr. Rosenberg unpacks why some people experience unwanted emotions for longer than 90 seconds and explains her process for working through those feelings. Plus, she breaks down her signature Grief Reset Protocol and shares other tools that can help you make sense of difficult life experiences or unresolved grief. In today’s episode, you’ll discover:
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| 04 Oct 2022 | 55. 5 Must-Have Coaching Skills to Get Your Clients Results | 00:28:26 | |
Cynthia has met so many aspiring coaches who want to build a meaningful career around helping people improve their health and their lives. The only problem? They're concerned that they “don't have what it takes,” and they feel intimidated by the “coach” label. On today’s episode, Cynthia breaks down the five simple skills that will help any coach show up more confidently and help their clients achieve results. She highlights how to actively listen, let the client lead, and build trust during coaching sessions. Cynthia also shares a mantra that she finds helpful to keep in mind when she’s meeting with clients one-on-one. In today’s episode, you’ll discover:
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| 01 Mar 2022 | 25. Have High Anxiety? Here's Why | 00:23:32 | |
If you're experiencing high anxiety, and it is starting to affect your daily life, it might be time to dig deep and figure out exactly what's triggering these feelings. On today’s episode, ITN founder and CEO Cynthia Garcia discusses the link between trauma and high levels anxiety, and also provides some tools to overcome those feelings.
Unresolved trauma can lead to experiencing stress and anxiety, and you might not even realize what the root cause is. Cynthia shares how she helped one of her clients process the trauma that was triggering her anxiety and ways that you can do the same. She explains the neurological reaction that humans have to traumatic events and how that can manifest itself as anxiety, even though we might feel like our responses don’t have any rhyme or reason.
Tune in to learn more about why a past trauma may be behind your anxiety and how you can start processing it today.
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| 15 Feb 2022 | 23. 3 Personal Branding Tips to Help You Make More Money | 00:28:53 | |
What's the one thing that you would share with the world if given the opportunity? For ITN founder and CEO Cynthia Garcia, her mission is to inspire people to rewrite their stories that hold them back by being an example of what was possible when she rewrote her own. The idea that everything is possible is at the core of her personal brand. But, when she started off as a coach 17 years ago, her bio was a little different. As she grew as a coach, entrepreneur, wife and mother, Cynthia’s story and personal brand evolved.
On today’s episode, Cynthia is sharing her top tips for defining your personal brand so that you can make great money as a coach. She discusses the importance of brand clarity, consistency and constancy. She provides examples of how she’s helped clients hone in on their messaging and connect with the right demographic for them. Tune in to learn more about discovering your story, unlocking your personal brand and building your coaching business!
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| 11 Oct 2022 | 56. THIS is How You Make a Decision Fast (and Not Regret it Later) | 00:29:47 | |
In every decision that we face, there are psychological factors that weigh in and affect the choices that we make. Between choosing what to cook for dinner, creating a success plan for a client, and everything in between, it’s no surprise that so many of us struggle with decision fatigue. On today’s episode, Cynthia shares her simple decision-making formula that makes it simple and easy to take definitive action. Once you identify what the problem is, you weigh the solutions, list out the pros and cons of each option, and then consider the best case versus the worst case scenario. Cynthia stresses that in most situations, there isn’t a wrong decision 一 just different outcomes. She breaks down how to overcome the fear of the emotions you might feel if you fail and how to make decisions that are in alignment with your priorities. In today’s episode, you’ll discover:
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| 18 Oct 2022 | 57. Never Worry About How to Build Your Coaching Business Again with These 5 Steps | 00:34:49 | |
You want to be a coach… but that doesn’t mean you’re ready to be an entrepreneur. One of the biggest mistakes Cynthia made when first starting out as a coach was taking time to actually understand how to build a business. We want to make sure YOU don’t stumble over the same roadblocks as she did! In today’s episode, Cynthia shares the five steps that every aspiring coach should take to break through any limiting beliefs and create a wildly successful business. Cynthia describes how truly believing in yourself is essential to finding success as a coach and making decisions that propel your career forward. She shares some tangible tips for building a strong personal brand and an effective marketing strategy. Cynthia also illustrates the importance of getting super clear on who you want to work with, what you want to work with them on, and the method you’re going to use to achieve results. In today’s episode, you’ll discover:
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